10/23/23

warm up

2 rounds:

- 30 sec Underhand Grip Bar Hang

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

a1) Pause Back Squat 3x5-8 -increase load/reps from last week

a2) Pause Calf/Tib Raises 3x10-20

Conditioning

Partner Workout – 15 min AMRAP:

5RFT:

• 12 Strict Pull ups (underhand grip)

• 12 Strict Press

In remaining time accumulate Max Calories on a Machine

-split reps